Summer Camp 2015


6-time National Champions
#1 Ranked Collegiate DII Team 2015
2010 USAC Club of the Year

Summer Cycling Camp, June 14-19 2015

Mars Hill University – Blue Ridge Mountains

Get fast or stay at home! We are once again ready to rip your legs off and elevate your game. We’ll train your brain too—with elite level tactics and race proven secrets to success. Visit our FACEBOOK PAGE to learn more about last year’s camp and stay updated on this year’s developments.


We’ll use the week of camp to focus on teaching you how to train your weaknesses and race your strengths so that your next race will be a whole new experience.

Atop Mt. Mitchell, the highest peak east of the Mississippi.

WHERE: Camp will be based at Mars Hill University’s beautiful campus nestled in the heart of the Blue Ridge Mountains. The college provides immediate access to an amazing network of lightly traveled roads, including extended climbs, rolling terrain, and flat/fast rides along the river. Situated in Madison County (“The Jewel of the Blue Ridge”) Mars Hill’s neighbors include the Blue Ridge Parkway, Mt. Mitchell State Park, Pisgah National Forest, the Appalachian Trail, and the French Broad River. Mars Hill is just 18 miles north of vibrant Asheville, NC.

WHEN: Drop off: Sunday, June 14th 1-2pm. Pick Up: Friday, June 19th: 11am.

WHO: Aspiring racers ages 10-collegiate. Cyclists will be grouped based on experience, ability, and skill level. All cyclists must have prior group riding experience (racing isn’t required) and a current USA Cycling license. Parents are welcome.

COST: Includes lodging, three meals per day, and training food/drink. Limited slots so reserve early. REGISTER HERE

Junior/Collegiate Athlete: $790 (includes free team jersey if pre-registered by APRIL 20)
ABRC/AYC Junior: $740 Must be a current member of  AYC. (includes free team jersey if pre-registered by APRIL 20)
Parent: $590 (doesn’t include a team jersey but you may order one for $80 by APRIL 20)
Sibling Discount: First camper full price, 10% off each additional sibling

LODGING and LOCATION: Air conditioned rooms in Dogwood Hall.
Mars Hill University
100 Athletic Street
Mars Hill,  NC 28754

Directions to Camp: Our location is Dogwood Hall on the campus of Mars Hill University. From I-26 take exit 11. Go left at the stop sign or stoplight. Climb the hill to the first light at Main Street. Go through light and descend through campus, turning left onto Dormitory Rd. Take your first right and follow it around to the two-story brick building set at the base of the hill.

CONTACT:
Hugh Moran
hmoran@mhu.edu
828.275.3950
The camp’s Facebook page.

BENEFITS:
• Riding in the beautiful mountains.
• All meals and training fuel provided.
• PowerTap wheels to demo for all campers.
• Free official Mars Hill University team jersey (If registered by April 20)
• USAC upgrade points for attending camp: 3pts if upgrading from 4-3
• Led by USAC certified coaches, national champions, and professionals.

TOPICS COVERED:
• Race strategy and tactics for individuals and teams
• Skills and bike handling sessions
• Racing and training with a power meter
• Endurance training plans and goal setting
• Race preparation, fueling, and recovery
• Aerodynamics, power-to-weight, and equipment selection
• Mechanics workshop covering maintenance and basic repair
• Core strength, flexibility, and proper bike fit
• Climbing, descending, sprinting, cornering, time trialing, attacking, bridging

STAFF and PRESENTERS: A variety of elite coaches, pro riders, and industry experts will lend their expertise throughout camp.

PRESENTATIONS

Andy Applegate: A USAC Level 1 coach working with Carmichael Training Systems, Andy will give a presentation on racing strategy/tactics and how to get the most out of training and racing with a power meter. Plus, he’s got the racing resume to back it up.

Lesli Andrews: A USAC Level 1 coach, Lesli will lead our skills and drills sessions, which she also does for USAC’s regional ID camps. Lesli is a longtime coach, mentor, and all around supporter of junior cycling and has a masters degree in exercise physiology.

Jacob McGahey: The operations manager at Industry Nine Componentry will give a talk on equipment choices, aerodynamics, and power-to-weight. Jacob shares the secrets on how to get the most out of your fitness and tactics by choosing the right equipment for time trials, road races, and criteriums.

Andy Crater: A longtime pro level racer with national titles and NRC wins under his belt, Andy is a USAC level 3 coach, a Registered Yoga Teacher, and Certified Teacher’s Assistant and will lead morning exercises focusing on flexibility, core strength, and breathing techniques. As member of camp staff, Andy will be a daily ride leader and coach.

Debbie Milne: Former national road champion, Registered Dietician, Masters in Nutrition. Debbie will talk on both everyday and race-day nutrition for both long term health and cycling performance.

Shane Braley: Professional racer, ace mechanic, will give a presentation on bike prep, washing, and basic mechanics. He will be camp mechanic and available to talk with riders about his experiences climbing the junior ranks.

Tristan Cowie: An expert level coach at Carmichael Training Systems, and a multiple time collegiate national champion, Tristan will give a talk on training and racing with power.

CAMP STAFF

Hugh Moran: Mars Hill University cycling coach, USAC Level 2 coach, and former road professional
Andy Crater: professional racer, Registered Yoga Teacher, junior cycling coach
Debbie Milne: professional racer, Registered Dietician
Shane Braley: professional racer who will be camp’s official mechanic
Chad Capobianco: MHU Cycling alum and ride leader
Matt Willing: MHU Cycling alum and ride leader

REGISTER online at Pre-Reg.com.


2015 SCHEDULE

Sunday 6/14: Arrival, Assessment, Equipment Set-up

1:00-2:00pm Rider Registration and move-in, Dogwood Hall  
2:00pm Introductions, name games, bike safety checks
3:30pm 1hr easy
ride. Course Map.
5:45pm Dinner
6:30pm Set up PowerTaps
7:30pm Evening Discussion with Debbie Milne: Everyday nutrition and fueling for racing and training.
8:30pm Relax. Finish setting up PowerTaps.
10:00pm Lights out

Monday 6/15: Skills/Drills, Time Trialing

8:00am Wake up 
8:15am Yoga/Breakfast with Andy Crater
10:00am Skills and Drills, including TT starts, turnarounds with Leslie Andrews
12:30pm Lunch
1:30pm Ride to Collegiate National Time Trial Course. Mock race using PowerTaps to gather data.
Add-on option to ride 25mi lap of Collegiate National Road Race course.
Ride to TT course and back: Course Map.
5:45pm Dinner
7:00pm Evening Discussion with Leslie Andrews: Sports Psychology and Power of the Mind.
8:00pm Relax. Upload first power files for review.
10:00pm Lights out 

Tuesday 6/16: Criterium and Tactics Practice: Sprinting, Attacking, Bridging, Leadouts

8:00am Wake up 
8:15am Yoga/Breakfast with Andy Crater
10:00am Pack bikes and drive to Mellowdrome.
11:00am: Session 1
1:00pm: Picnic lunch
2:00: Session 2
3:30pm Pack bikes and return to Mars Hill
5:30pm Dinner and then free time
7:00pm Evening Discussion with Tristan Cowie: Training and racing with a power meter.
8:00pm Relax. Review power files from Mellowdrome.
10:00pm Lights out

Wednesday 6/17: Ride up Mt Mitchell (6,700ft) highest peak on east coast

8:00am Wake up
8:15am Breakfast
9:15am Load bikes for Mt Mitchell trip
10:45pm Arrive at Craggy Gardens on Blue Ridge Pkwy. Climb to top of Mt Mitchell, eat lunch, descend back to Craggy Gardens. Course map.
4:00pm Leave driving back to Mars Hill
5:45pm Dinner and then free time
7:00pm Evening Discussion: Jacob McGahey: Equipment selection, aerodynamics and power-to-weight.
10:00pm Lights out 

Thursday 6/18: Bike maintenance and race prep. Recovery Day.

8:00am Wake Up.
8:15am Yoga/Breakfast with Andy Crater
9:15am Bike Cleaning and Mechanics workshop with Shane Braley
12:00pm Lunch
1:30pm Ride
with short and long options.
5:45pm Dinner and then free time.
7:00pm Evening Discussion with Andy Applegate: individual and team tactics.

8:00pm Relax. 8:00pm Relax.
10:00pm Lights out 

Friday 6/19: Individual Conferences and Camper Pickup

8:00am Wake up.
8:15am Breakfast
9:00am Individual Conferences
11:00am Campers picked up by parents.

WHAT TO BRING:

– Road bike in clean and proper working condition with junior gearing and at least 39×28 for climbing.

– All camp paperwork/waivers completed by both rider and parents.

– USA Cycling license. If you don’t have, easiest to purchase online at usacycling.org but can also buy at camp check-in

– Pillows and linens or sleeping bag.

– Bath towels.

– Yoga mat

– Notebook/pen for taking notes during presentations.

– Helmet (without cracks)

– Sunglasses

– Water bottles (at least 2)

– Shoes (cycling and running)

– Riding clothes (3-4 kits), including jerseys, shorts, socks, gloves, glasses, rain cape, vest, arm warmers, knee warmers,  and whatever else you might deem appropriate. It’s summer but extreme weather and temperature changes can be expected atop Mt Mitchell.

– Casual clothes for off the bike activities.

– Spare tires, tubes, seat pack, pump or inflators, multi-tool.

– Sunscreen

– Toiletry kit including soap, shampoo, toothbrush, toothpaste, deodorant, and any medications.

– Dirty clothes bag, quarters/soap for laundry.

– We will have snacks and plenty of Hammer Nutrition products. If you want something else be sure to bring it.

– Money for extra snacks, souvenirs, etc.

SUMMER CAMP PARTNERS





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